CrossFit Programming 3.29.2021-4.2.2021

Monday

SWOD
Back Squat
- 5 sets x 5 reps @ 60%+30lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Back Pause Squat
- 5 sets x 3 reps
* Complete a set every 2 minutes *

WOD
(Regionals 18.4)
For Time
2 Rounds:
10 Power Snatches (155/105 lb)
12 Burpee over Bar

-into-

2 Rounds:
10 Power Snatches (95/65 lb)
12 Burpee over Bar


Time Cap: 12 minutes

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Tuesday

WOD
15:00 Amrap
500/400m Row
25 Box Jumps (24/20)
5-10-15-20-25….
Pullups

*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)

Accessory
3 Rounds
15 V-ups
10 Dumbbell Steps Back Lunges (each side) (holding moderate/light dumbbell)
10 Dumbbell Single Leg RDL’s (each side)
10-yard Handstand Walk or 3 Wall Walks

Wednesday

WOD
5 sets (each)
20 Sit-ups
3 Clean and Jerks (185/125)
15/12 Calorie Assault Bike or 12/10 Calorie Echo bike
3 Clean and Jerks (185/125)
-Rest 1:1 (or while partner goes) between sets-

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang

Thursday
SWOD
Bench Press
- 5 sets x 5 reps @ 77.5% 1RM Bench Press
* Complete a set every 2 minute, on the minute for 10 minutes *

Deadlift
- 5 sets x 5 reps @ 77.5% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

WOD
Partner
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
800m Run (together)

Accessory
1 min wide leg forward fold
1 min couch stretch (each side)
1 min foam roll upper back

Friday

WOD
5:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)

-Rest 2:00 -

5:00 Amrap
50 Double Unders
10 Dumbbell Front Squats (50s/35s)

-Rest 2:00 -

5:00 Amrap
50 Double Unders
10 Dumbbell Squat Clean Thruster (50s/35s)

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
- Squat Hold
- Pull Up Dead Hang